WODS
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Aug 19th, 2017

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Saturday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 400 M Run 3 Rounds 5 Pull Ups 10 Push Ups 15 Squats Mobility Good Mornings Banded Shoulder Scorpion Metcon (AMRAP – Reps) “The Four Horsemen” (teams of 2) 5 Rounds of :40s on / :20s off: Push Jerks (115/75) Burpee Box Jumps (24″/20″) Power Cleans (115/75) […]

Aug 18th, 2017

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Friday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 4 min tabata Good Mornings (bar) Hang Squat Cleans (bar) Banded Hamstring Sampson Metcon (Time) “Barcelona” (Deload is Over) 21-18-15-12-9-6-3 Deadlifts (185/135) Wall Ball *200 m run after each round

Aug 17th, 2017

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Thursday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) Dynamic Metcon (Time) “Jump” 500 DU’s or 1000 Single Unders *30 Med ball Sit Ups every 4 minutes *workout begins with med ball sit ups

Aug 16th, 2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m run 12-9-6 Knee Raises Lunges Hamstring Stretch Down Dog to Cobra x5 Metcon (No Measure) Alternating EMOM x 20 min: Min 1-10 Even: 1 Round of “Cindy” Odd: 10 SDHP 75/55 Min 10-20 Even: 1 Round of “Cindy” Odd: 10 KBS 70/53 *1 Round of […]

Aug 16th, 2017

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Wednesday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) Dynamic 4 min tabata Vups Weighted sit ups Couch Stretch Hip Stretch Metcon (No Measure) Movements: (Barbell) Power Snatch/Hang Power Snatch Front Squat/Back Squat/Overhead Squat WOD: EMOMx12 min Even 10 Weighted Lunges Odd 15 Sit Ups

Aug 15th, 2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 10 Cal Bike 20 wall ball 20/14 Couch Banded Shoulder Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP (teams of 2) 8 Cal Row 6 Thrusters (95/65) 4 Burpees Over the Bar 2 Squat Snatch (95/65) *each teammate must complete a full round […]

Aug 14th, 2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 12/9/6 Hand Release Push Ups V Ups Sampson Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Minutes: 1 Power Clean (135/95), 30 Double Unders 2 Power Cleans (135/95), 30 Double Unders 3 Power Cleans (135/95), 30 Double Unders Add (1) Power Clean […]

Aug 14th, 2017

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Monday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Aug 12th, 2017

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Saturday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 400 M Run 4 Min TABATA Russian KBS (70/53) Mobility Banded Shoulder Walking Sampson 200 ft Metcon (AMRAP – Reps) “Final Countdown” 2 Rounds: 3 Min AMRAP: 200 Meter Run, Max Pull Ups Rest 1:00 3 Min AMRAP: 200 Meter Run, Max Double Unders Rest 1:00 3 […]

Aug 12th, 2017

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“Johnny Boy”

Guns Out CrossFit – CrossFit Warm-up (No Measure) 400 m run Thunderstruck (squat jump edition with running in place) Couch Sampson Down Dog Metcon (AMRAP – Reps) “Johnny Boy” (Teams of 2) 20 min AMRAP 10 Squat Cleans (135/95) 20 Deadlifts (135/95) 30 Toes to Bar 40 Wall Ball 50 Dumbbell Snatch (50/35 alternating) 100 […]